Andrew Scrivani
But theNational Cancer Institutepoints out that human studies have been mixed, and no definitive link between exposure to PAHs and HCAs from grilled meat and cancer has been established. That’s in part because the amount of these chemicals you might consume from a piece of barbecued chicken or seared steak is “1,000-fold lower than what animals are exposed to in lab studies,” says Cynthia Rider, Ph.D., an environmental toxicologist at theNational Institute of Environmental Health Sciences Divisionof the National Toxicology Program. In these trials, scientists used high doses so that they were sure to see an effect—like a tumor—that they could study. So the levels are nowhere close to what would be in the food you eat.
However, diet is still considered the No. 1 source of PAHs among nonsmokers (cigarette smoke is also a major producer of these chemicals), says Diana Rohlman, Ph.D., a toxicologist at Oregon State University who studies PAHs in the air. But the good news, she adds, is that there are simple ways to minimize your exposure. Choosing leaner cuts of meat, for example, means less fat will drip down and create PAHs. Raising the grill grates farther above the flames, if you can, also reduces the formation of this chemical. Continually rotating the meat limits heat exposure and may decrease HCA formation, as well, according to the NCI. One way to reduce both PAH and HCA consumption from meat, Rohlman says, is to not eat any super-blackened spots, where these compounds are concentrated. Finally, there is some evidence that marinating your meat may help. A 2019 study inFood Chemistryfound that marinating chicken wings in beer reduced the production of PAHs in the meat. Another 2020 trial showed marinades significantly limited the formation of HCAs. Researchers believe this is due to the antioxidant properties in marinades like these.
Bottom Line
There’s no hard evidence linking PAHs and HCAs on grilled meat with an increased cancer risk, though it can’t hurt to take steps to minimize your exposure. And as with anything, moderation is key. Rider and Rohlman agree that if you grill one night, maybe lean on another cooking method for a couple of days. Now, where are those tongs?
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